Time Efficient Workouts for the Busy Holiday Season

Treadmill

By: Meredith Fritz

From the moment we start our week until the moment it ends it seems there aren't enough hours in the day during the holidays. When we aren't trying to wrap up our end of year assignments at work we are inundated with holiday parties with co-workers, friends, and family. In the midst of managing our social calendar, scheduling our workouts can be put on hold because there just isn't enough time. Below are a few workout ideas that will get you in and out of the gym in less than 45 minutes but if done correctly will be all you need!

  1. Tabatas. Originally created by Japanese Professor Izumi Tabata who studied the optimal intervals to perform high intensity interval training and concluded that 0:20 of constant work and 0:10 of rest repeated eight times in a row is the best for burning fat.Choose your favorite exercise (push-ups, burpees, squat jumps, plank, etc) and continuously work for 0:20 with 0:10 off. For example if you chose burpees, you would do as many burpees in 0:20 and only rest 0:10 before doing it again. After 4 minutes you will really feel the burn. Try to do this 4 different times working for a total of 16 minutes. Choose an exercise that hits a different part of your body each time. Body weight exercises work really well with Tabata training.
  2. Deck of Cards Conditioning Workout. All you need is a small space and a standard deck of playing cards. This is my favorite “vacation” or quick conditioning workout when I don’t have time to write up a workout. There are even apps that you can program instead of having a physical deck of cards.Assign one exercise to each suit in the deck of cards; you will need 4 different exercises you feel comfortable completing high reps of. I typically use body weight or kettle bell exercises but you can cater the workout based on the equipment you have access to. You will complete the number of reps based on the value of the card and associate it with the given exercise. The reps for the exercises are equivalent to the value on the card, all aces are 11 and face cards hold a value on 10.
  3. Incline Walking on a Treadmill. Walking on a treadmill at a high incline is incredibly more efficient at burning fat than running on a treadmill for the same amount of time. Walking at a high incline allows your heart rate to spike much higher than if you run at a constant pace. Bring the treadmill to the highest incline you feel comfortable walking at. Based on how you would evaluate your own fitness level below are three different workouts.Beginner: Set the treadmill to 3 mph with an incline of 8% for 20-30 minutes Intermediate: Set the treadmill to 3 mph with an include of 10-12% for 20-30 minutes Advanced: Set the treadmill to 3 mph with an include of 15% for 20-30 minutes

Use these workouts to keep your fitness on track while you celebrate this holiday season!

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